WARM UP (900 yards)

Vertical Kick
8 x :40s on :20s off
Two Rounds – Body Rotation Drills w/ Fins
1 x 100 Head first body rotation
1 x 100 – 6 – 1 – 6 Drill
1 x 100 Freestyle w/bilateral breathing
1 x 200 pull
Lead rotation with your hips
Turn Drills
5 x front flip from front float
5 x broken turn

MAIN SET (1400 – 2200 yards)

Two to Three Rounds
1 x 100 @ 75% race pace/Long and Strong :15s rest
2 x 50 kick on side w/ arm extended, elbow higher than hand, :15s rest
4 x 50 on 1:00/1:10/1:30 SWIM GOLF
1 x 100/200 @ 85-90% race pace
1:00 rest between sets
Sprint Set 4 x (4 x 25 on :35/:40/!:00)
#1: Power push off w/ 3 break out stokes then EZ
#2: EZ then build to strong finish
#3: All EZ – FACILE
#4: All FAST – VELOCE!

COOL DOWN (300 yards)

1 x 200 decelerate
2 x 50 EZ kick
stretch – face and hold gutter, then walk your legs up the wall

Total Yards (2600 – 3400)

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